October 19, 2026
Daily Session — October 19, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Row or Run 10 Air Squats 10 Ring Rows 10 Hip Extensions or Good Mornings (empty bar or bodyweight) 10 Hollow Rocks 10 PVC Pass-Throughs Specific (11:00): 2 Rounds: 20 s Active Hang from the bar 5 Kip Swings 5 Hanging Knee Raises 3 Toes-to-Bar (or 5 more knee raises with a kick up toward the bar) With an empty barbell: 5 Front Squats 5 Push Presses 5 Thrusters Build to workout weight: 3 Thrusters at ~50%, 3 at ~75%, 3 at workout weight (95/65 lb, or 65/45 lb if scaling) Then 2 Rounds at workout pace: 5 Toes-to-Bar (or Hanging Knee Raises) 5 Thrusters Self-check: if you can link 5 toes-to-bar in a row in the last round and the thrusters feel smooth at 95/65 lb, do Rx. If the toes-to-bar fall apart into singles or the bar slows on the thrusters, do the scaled version.
Coach's note: Primes the lats, grip and hip flexors for 45 toes-to-bar, and the quads, hips and shoulders for 45 thrusters. If you linked 5 toes-to-bar and the 95/65 lb thrusters moved fast, go Rx; otherwise scaled keeps the sprint pace this workout is meant to have.
Trapeze Act
For Time:21-15-9Toes-to-BarBarbell Thrusters (95/65 lb)
Coach's note
- Stimulus
- Hard, steady couplet, about 7-10 min at Rx. Do not sprint the 21 T2B: grip failure there costs more than the pace gains. Aim for short, planned rests, not forced breaks.
- Muscles
- Lats, abs, hip flexors and grip first, then quads, glutes and shoulders on thrusters. Grip and shoulders overlap: tired forearms make the front rack harder, so rack the bar with relaxed hands.
- Strategy
- T2B 21: 7-7-7, 15: 8-7 or 5-5-5, 9: 5-4. Thrusters 21: 11-10, 15: 8-7, 9 unbroken. Rest 5-10 s on the floor, not on the bar. Start thrusters before heart rate climbs too high.
- Scaling
- Stay in 7-10 min. Use the scaled version: 15-12-9 hanging knee raises and thrusters at 65/45 lb. If you can do T2B but not fast, keep Rx reps and the lighter bar. Choose a load you can move in sets of 8+.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Lat Stretch on the Rig or Rack (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 0:45 Front Rack and Wrist Stretch 1:00 Child's Pose with Arms Reaching Long
Coach's note: Quads and hip flexors drove the thrusters and fought the toes-to-bar swing, so the couch stretch targets exactly those. The lat stretch and child's pose undo the hanging, and the lacrosse ball and wrist stretch work on the forearms and front-rack wrists that held the bar and the rig.
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